Zucchini Tortillas Recipe


  • 3 cups grated zucchini (takes 4 medium zucchini to make 3 cups)
  • 1 cup + 3 tablespoons arrowroot flour
  • 1/2 cup coconut flour
  • 3 eggs
  • 1 teaspoon of each: smoked paprika, cumin, chili powder, salt, pepper


  1. Preheat oven to 350 F.
  2. Wash and grate zucchini.
  3. Squeeze the water out of the zucchini and place in a medium bowl, discarding the zucchini juice.
  4. Add in the arrowroot flour, coconut flour, eggs and spices.
  5. Mix until well combined.
  6. Line a 9 x 11 baking sheet with parchment paper.
  7. Using a 6cm ice cream scoop, scoop the tortilla batter on to the baking sheet, using your fingers to press the batter until thin round-shaped tortillas.
  8. Bake for 40 minutes or until tortilla is golden brown.
  9. Serve with your favorite taco toppings!

Beef Boc Choy

2 Tsbp coconut oil
1 lb sliced beef
2 oz onion, sliced
2 stalks bok choy, washed and sliced 1/2” thick
2 oz red bell pepper, sliced or 1/2” diced
6 medium mushrooms, sliced
1 tsp ginger, minced
2 cloves garlic, minced
1/2 tsp chile sauce (I use Sambal Oelek)
3 Tbsp Paled-fied Hoisin Sauce (made with sugar-free honey)
1/2 cup beef broth
1 Tbsp low-sodium soy sauce or coconut amino
1 bit your favourite thickener (optional)

Directions:  Slice, dice and mince all the listed vegetables and set by the stove burner.  Set the book toy white part and and leafy part in two separate stakes.  Gather all other ingredients and have them close at hand. Heat a wok or large skillet and add the oils.  When the oil is hot, add the onions and sauce 1 minute.  Next add the beef and sauce about 2-3 minutes or until no longer pink.  Add all vegetables BUT the green leafy part of the book toy.  Also add garlic and ginger.  State all until vegetables are tender and crisp, about 2-3 minutes.  Now add the leafy part of the book toy to the pan.  Add the beef broth and all other ingredients and allow flavors to blend a couple of minutes.  If you want, sprinkle your favourite thickener and stir until slightly thickened. Serve at once either alone or atop steamed riced cauliflower.

Nutritional Info:  Makes 4 servings, each contains:
281.3 calories
15.5 g fat
7.73 g carbs, 2.08 g fiber, 5.65 g NET CARBS
27.7 g protein
512 mg sodium

Crispy and Tender Baked Chicken Thighs

Crispy and Tender Baked Chicken Thighs




Cooking Spray

8 bone in chicken thighs with skin

1/4 tsp garlic salt

1/4 tsp onion salt

1/4 tsp dried oregano

1/4 tsp ground thyme

1/4 tsp paprika

1/4 tsp ground black pepper


Preheat oven to 350.

Line baking sheet with aluminum foil and spray with cooking spray.

Arrange chicken thighs on baking sheet.


Combine all spices and sprinkle liberally over the chicken thighs.


Bake until skin is crispy, thighs are no longer pink at the bone and the juices run clear. (about 1 hour).

Thermometer inserted near the bone should read 165 degrees F.

Cauliflower Crust Pizza

Cauliflower Crust Pizza



2 1/2 C. Cauliflower, grated (about 1/2 a large head)

1 large egg, lightly beaten

1 1/4 C. Shredded part-skim mozzarella cheese

2 Tbsp grated parmesan cheese

salt and pepper

1/4 C tomato sauce

1 C. grape tomatoes, sliced in half

2 cloves garlic, sliced

1/4 tsp crushed red pepper flakes

Fresh basil leaves, optional



Line a rimmed baking sheet with parchment paper, and preheat oven to 425F.

Grate the Cauliflower using a box grater until you have two cups of cauliflower crumbles.

Place in a large bowl and microwave for seven to eight minutes, or until soft.  Remove from the microwave and let cool.


Mix in the egg, one cup mozzarella, Parmesan cheese, and salt and pepper.  Once combined, pat into a 10 inch round on the prepared pizza pan.  Spray lightly with non stick spray and back for 10 -15 min, or until golden.

Top with toppings and bake in the oven until melted and bubbly. About another 10 min.

Top with Basil right before serving.

American style Neapolitan Pizza Dough




22.5 oz unbleached bread flour. (About 5cups).
1/2 oz salt or 2 teaspoons.
1 teaspoon instant yeast
1/2 oz sugar (or 2 teaspoons honey)
1/2 oz Olive oil (1Tbsp)
16 oz water.



You can mix by hand or with a mixer.

1.  If mixing by hand add all the dry ingredients to the mixing bowl and stir to distribute.  Then, add all liquid ingredients, including oil, and water.  Use a large spoon and stir until all ingredients are evenly distributed and fully hydrated – all the flour should be absorbed, approx. 1-2 min.

If using a mixer, use the paddle attachment and mix on slow speed for 1 min.  or until all ingredients are evenly distributed and fully hydrated. All flour should be absorbed.


2.  Let the dough rest for 5 min. and then mix at a medium speed for one additional minute.  Add water or flour a little at a time if needed.  The dough should be soft, supple and very tacky to the touch.. almost sticky.


3.  Rub some olive oil on the work surface to make an oil slick.  Transfer the dough to the oiled surface.  Rub some oil on your hands and stretch and fold the dough in each direction, fold into a ball and then cover with a bowl for 5 min.  Do this 3 more times.


4.  After the final stretch and fold put the pizza doughs into an oiled bowl, larg enough to contain it when it doubles in size, cover the bowl (not the dough itself) with plastic wrap and place in refrigerator.  The dough will be good for up to three days.

An 8oz ball of dough should make 1 12 inch pizza.  This recipe should make about 5 8oz dough balls.


You can separate the dough into balls right away and freeze or pull out of the fridge within the three days and separate and use as needed.


The slow cold fermentation develops the flavor in the dough and while you can measure off a dough ball immediately if you want, it will taste better if you wait until at least overnight.

-If pulling out of the freezer, then let it thaw and it’s ready.

(makes a very thin crust)  This is not the kind of dough you want to toss.  Either roll out or let gravity pull it out. Gravity is the best way.

Meat Loaves (Individual)










Meat Loves (Individual)

Serves 4

2 Large Egg Whites
1/2 C. quick cooking oats
2 tbsp worcestershire Sauce
1/2 tsp garlic powder
2 Tbsp Ketchup
1/4 tsp. salt
1/4 tsp. ground black pepper
1 lb. ground lean turkey
3 Tbsp minced onion
1 small can tomato sauce

Preheat oven to 350.
In a large bowll, beat egg whites well with a whisk.
Stir in oats, Worcestershire, garlic powder, ketchup, salt, and pepper.
Add Ground meat and onion: mix well.
Divide beef mixture into 4 equal portions shaping each into an oval-shaped loaf.
Lightly spray a foil lined, rimmed baking pap with cooking spray.
Place loaves on prepared pan and cover each loaf with tomato sauce.
Bake for 30 min or until cooked through.

Wheat Chili

Wheat Chili


3 cups wheat, washed, cooked slowly 1 1/2-2 hours, cooled and stored in

fridge overnight.

9 cups water

6 beef bouillon cubes

1 1/2 – 2 lbs. hamburger or ground turkey

2 large onions

1 green pepper

1/4 tsp. savory

1/4 tsp. garlic powder

1/2 tsp. oregano

1/4 tsp. cumin

1 qt. tomatoes

1 qt. tomato juice

3/4 cup catsup

pinch cayenne

1 1/2 Tbsp. chili powder (or more)


Brown beef, add onion and pepper. Drain off all grease and add remaining ingredients and simmer slowly with wheat, approximately 1 hour.  Salt to taste after it is cooked.

(I put cooked wheat and hamburger in crock pot.)




I double this recipe and make it in my big roasting pan.












2 lbs. hamburg

1 large onion

1 large gr. pepper

1/2 lb.bacon…..cut small


salt, pepper…and garlic to taste

Remove from heat


1 can cheddar cheese soup

1 lg. container of cottage cheese

2 eggs….beaten

2 cans of mushrooms


1 package of noodles


noodles, meat, filling, sliced mozerella & spaghetti sauce.

Repeat—–Cook at 350 for 1 1/2 hours in oven.

Great for large gatherings.


Green Turkey Chili



1 medium onion, chopped

2 turkey thighs – 1 lb each, skin removed

1 can (15.5 oz) white kidney beans

-(cannellini), rinsed

1 can (11 oz) corn, drained

1.5 cup medium green tomatillo salsa

1 can (4.5 oz) chopped green chiles

2 tsp minced garlic

1.5 tsp ground cumin

1/2 tsp salt

1/3 cup cilantro – chopped

Sour cream

Monterey Jack cheese – shredded

Serve with: sour cream, shredded Monterey Jack cheese, chopped




1. Put turkey thighs on top of onion in a 31?2-qt or larger slow-cooker. Add beans and corn. Mix salsa, chiles, garlic, cumin and salt in a medium bowl; pour over top.


2. Cover and cook on low 8 to 10 hours until meat is tender.  Remove turkey to a cutting board. Cut bite-size; discard bones.


3. Return meat to cooker; stir in cilantro.

Orange Glazed Pork Tenderloins



8 slices lean pork tenderloin cutlets – 1/4 inch


2 teaspoons vegetable oil

Freshly ground black pepper, to taste

1/4 teaspoon garlic powder

2 tablespoons Worcestershire sauce

4 tablespoons orange juice concentrate

4 green onions, sliced



Heat oil in a heavy nonstick skillet. Brown pork on both sides;

sprinkle with pepper and garlic powder.


Continue cooking pork while combining Worcestershire sauce and orange juice concentrate.

Pour sauce over meat; add green onions and cook over low heat until sauce is thick and glazed.


Serve with fresh orange slices if desired.


Yield: 4 servings.